Good day in the box.
Bench press
2 x 8 - 70%
2 x 6 - 80%
2 x 4 - 85%
1 x 3 - 85%
After the bench.
Weighted ring dips
3 x 10
30,40,40
Rested about 10 minutes then snatched heavy.
Worked up doing 3 singles at 200#
Felt fast and smooth.
My conditioning I was extremely happy with.
5 Rounds
Every 3 Minutes.
5 Front squats - 205#
2 Rope Climbs - 20ft.
50 Double unders
Every set was under 1:30
I was nervous about the front squats, but I flew through each set. The front squats never felt heavy, I was keeping a fast pace. My hip was not bothering me whatsoever. Praise God for this..
My home http://bsconditioning.blogspot.com/
Our FB Page www.facebook.com/pages/Barbarian-Strength-and-Conditioning/
https://www.progenexusa.com/default.aspx
Use code - JOHN3 for 10% off any purchase
http://strengthwraps.com/
Use code - MEDINA for 10% off any purchase
http://www.fightthrough.com/
Blessed is the man who believes in, trusts in, and relies on the Lord, and whose hope and confidence the Lord is. - Jeremiah 17:7
Sunday, January 13, 2013
Wednesday, January 9, 2013
1/9/13
My apologize for no posts the last couple of day. Been busy, have some exciting things in the future.
Sunday this is what I did.
EMOM 15 Minutes
First 5 Minutes - 3 Muscle ups with a 12# vest + 3 Ring dips on last rep
Next 5 Minutes - 10 GHD sit ups
Last 5 Minutes - 10 Pistols Alternating
Next I did.
5 Sets not timed just slow steady pace.
20 Meter sled pull - 135#
3 Push presses - 185#
The sled fried my legs so push pressing was tough..
Monday was a pretty light day.
EMOM 10 Minutes.
20 Seconds All OUT airdyne sprint
Rest remainder of the minute
I almost yacked.
Tuesday.
2 Snatch pulls + 1 snatch
Did 2 sets at 155, didn't go heavy at all.
Then did.
3 Front squat + 1 jerk
Worked up to 225# I am happy that I am starting to front squat that heavier weight again.
Jerk felt solid.
Did some core after
3 Sets.
10 Weighted back extensions - 45# bar
20 Meter Double KB over head carry - 53#
Double KB overhead carries are the toughest thing for me, it's mostly because of shoulder flexibility this was more of a mobility wod.. Kinda.
Later did a parter workout.
5 Rounds.
With a 25# vest
15 Burpees
200 Meter run
One person completes round while other rests.
This never got to a point where it sucked, a good steady pace and recovered fast after each round.
READ THIS.
If there is anything I can pray for, for the people who actually look at my blog. Anything that I can pray for please leave a comment, any needs, troubles, sickness, life problems.
My home http://bsconditioning.blogspot.com/
Our FB Page www.facebook.com/pages/Barbarian-Strength-and-Conditioning/
https://www.progenexusa.com/default.aspx
Use code - JOHN3 for 10% off any purchase
http://strengthwraps.com/
Use code - MEDINA for 10% off any purchase
http://www.fightthrough.com/
Do nothing from selfishness or empty conceit, but with humility of mind let each of you regard one another as more important than himself; do not merely look out for your own personal interests, but also for the interests of others. Have this attitude in yourselves which was also in Christ Jesus, who, although He existed in the form of God, did not regard equality with God a thing to be grasped, but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. And being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross. Therefore also God highly exalted Him, and bestowed on Him the name which is above every name, that at the name of Jesus every knee should bow, of those who are in heaven, and on earth, and under the earth, and that every tongue should confess that Jesus Christ is Lord, to the glory of God the Father. - Philippians 2-3:11
Sunday this is what I did.
EMOM 15 Minutes
First 5 Minutes - 3 Muscle ups with a 12# vest + 3 Ring dips on last rep
Next 5 Minutes - 10 GHD sit ups
Last 5 Minutes - 10 Pistols Alternating
Next I did.
5 Sets not timed just slow steady pace.
20 Meter sled pull - 135#
3 Push presses - 185#
The sled fried my legs so push pressing was tough..
Monday was a pretty light day.
EMOM 10 Minutes.
20 Seconds All OUT airdyne sprint
Rest remainder of the minute
I almost yacked.
Tuesday.
2 Snatch pulls + 1 snatch
Did 2 sets at 155, didn't go heavy at all.
Then did.
3 Front squat + 1 jerk
Worked up to 225# I am happy that I am starting to front squat that heavier weight again.
Jerk felt solid.
Did some core after
3 Sets.
10 Weighted back extensions - 45# bar
20 Meter Double KB over head carry - 53#
Double KB overhead carries are the toughest thing for me, it's mostly because of shoulder flexibility this was more of a mobility wod.. Kinda.
Later did a parter workout.
5 Rounds.
With a 25# vest
15 Burpees
200 Meter run
One person completes round while other rests.
This never got to a point where it sucked, a good steady pace and recovered fast after each round.
READ THIS.
If there is anything I can pray for, for the people who actually look at my blog. Anything that I can pray for please leave a comment, any needs, troubles, sickness, life problems.
My home http://bsconditioning.blogspot.com/
Our FB Page www.facebook.com/pages/Barbarian-Strength-and-Conditioning/
https://www.progenexusa.com/default.aspx
Use code - JOHN3 for 10% off any purchase
http://strengthwraps.com/
Use code - MEDINA for 10% off any purchase
http://www.fightthrough.com/
Do nothing from selfishness or empty conceit, but with humility of mind let each of you regard one another as more important than himself; do not merely look out for your own personal interests, but also for the interests of others. Have this attitude in yourselves which was also in Christ Jesus, who, although He existed in the form of God, did not regard equality with God a thing to be grasped, but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. And being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross. Therefore also God highly exalted Him, and bestowed on Him the name which is above every name, that at the name of Jesus every knee should bow, of those who are in heaven, and on earth, and under the earth, and that every tongue should confess that Jesus Christ is Lord, to the glory of God the Father. - Philippians 2-3:11
Saturday, January 5, 2013
1/5/13
Rested yesterday and today. Now I really didn't rest rest today, I went outside and practiced pistols and did some front filps and what not.
I have been having something on my mind for quite a while now and it seems like this would be a good time for me to write about it. I know everyone has done this, I am guilty of it. Comparing ourselves to others.. The ONE thing that makes me upset, and I am not one to get mad. Is when someone says "I wish I could do that".... STOP WISHING, I didn't freaking snatch over 200lbs or Back squat almost 400lbs by WISHING. You know what I did, a little secret called HARD WORK. I worked hard for every one of my accomplishments. I didn't stand there staring and WISHING I would. You don't have to wish, that won't do jack. Going into your gym, box, garage, backyard, wherever the heck you train and putting in the time and effort will eventually get you to where you want to be. "I wish I wasn't lazy, I would try that CrossFit stuff". "Yeah I am to old", "I have to much work", "I would die". There are 60+ year olds getting better in ours and other people's gyms, you obviously don't have to much work to watch football on Suday's or go out to the bars at night, nobody has died yet and to be honest I don't think you would be the first.. Wishes and excuses bleh...
My home http://bsconditioning.blogspot.com/
Our FB Page www.facebook.com/pages/Barbarian-Strength-and-Conditioning/
https://www.progenexusa.com/default.aspx
Use code - JOHN3 for 10% off any purchase
http://strengthwraps.com/
Use code - MEDINA for 10% off any purchase
http://www.fightthrough.com/
I have been having something on my mind for quite a while now and it seems like this would be a good time for me to write about it. I know everyone has done this, I am guilty of it. Comparing ourselves to others.. The ONE thing that makes me upset, and I am not one to get mad. Is when someone says "I wish I could do that".... STOP WISHING, I didn't freaking snatch over 200lbs or Back squat almost 400lbs by WISHING. You know what I did, a little secret called HARD WORK. I worked hard for every one of my accomplishments. I didn't stand there staring and WISHING I would. You don't have to wish, that won't do jack. Going into your gym, box, garage, backyard, wherever the heck you train and putting in the time and effort will eventually get you to where you want to be. "I wish I wasn't lazy, I would try that CrossFit stuff". "Yeah I am to old", "I have to much work", "I would die". There are 60+ year olds getting better in ours and other people's gyms, you obviously don't have to much work to watch football on Suday's or go out to the bars at night, nobody has died yet and to be honest I don't think you would be the first.. Wishes and excuses bleh...
My home http://bsconditioning.blogspot.com/
Our FB Page www.facebook.com/pages/Barbarian-Strength-and-Conditioning/
https://www.progenexusa.com/default.aspx
Use code - JOHN3 for 10% off any purchase
http://strengthwraps.com/
Use code - MEDINA for 10% off any purchase
http://www.fightthrough.com/
In the name of the Lord Jesus Christ, we command you, brothers, to keep away from every brother who is idle and who does not live according to the teaching you received from us. (2 Thessalonians 3:6)
Thursday, January 3, 2013
1/3/13
A family of Crossfitters is an awesome story to hear.
Today I started off with.
Today I started off with.
EMOM 10 Minutes.
First 5 Minutes - 10 Weighted Sit ups - 20#
First 5 Minutes - 10 Weighted Sit ups - 20#
Last 5 Minutes - 10 Weighted box jumps - 24in. With two 20# DB in hand
My legs are so sore today, box jumps got spicy at the end.
Did some bench press.
My legs are so sore today, box jumps got spicy at the end.
Did some bench press.
EMOM 10 Minutes.
3 Bench press - Start at 50% and work up from there.
135,155,185,205,215,215,225,225,225,225
I remember when 225 was extremely heavy. Making improvements.
Did a good AMRAP
Did a good AMRAP
12 Minutes.
2 Power cleans - 225#
12 HR Push ups
I got 12 Rounds + 2 PC
Pretty happy with this, muscle failure started to come quick with the HR push ups but the PC never felt to bad, focusing on moving under the bar each rep rather then spreading my feet wide like when I start to get tired.
Back to my first sentence, while driving back to my friends house I heard him talking to his Dad about the workout they did today in my gym. Explaining it and saying his time, his Dad with reaction saying "Aw 50 Wall balls!" It's so awesome to hear these two communicate in these terms. Not only that but my friends whole family trains in our facility. His Mother, Father, and Sister all suffer the same pain and see the improvement. It's so awesome to see a family of Crossfitters and them grow closer just through this. Reminded me of Me and my Dad and the bond we share through it. Such a blessing.
My home http://bsconditioning.blogspot.com/
Our FB Page www.facebook.com/pages/Barbarian-Strength-and-Conditioning/
https://www.progenexusa.com/default.aspx
Use code - JOHN3 for 10% off any purchase
http://strengthwraps.com/
Use code - MEDINA for 10% off any purchase
http://www.fightthrough.com/
Children, obey your parents in the Lord, for this is right. 2 "Honor your father and mother "--which is the first commandment with a promise-- 3 "that it may go well with you and that you may enjoy long life on the earth." - Ephesians 6:1
Back to my first sentence, while driving back to my friends house I heard him talking to his Dad about the workout they did today in my gym. Explaining it and saying his time, his Dad with reaction saying "Aw 50 Wall balls!" It's so awesome to hear these two communicate in these terms. Not only that but my friends whole family trains in our facility. His Mother, Father, and Sister all suffer the same pain and see the improvement. It's so awesome to see a family of Crossfitters and them grow closer just through this. Reminded me of Me and my Dad and the bond we share through it. Such a blessing.
My home http://bsconditioning.blogspot.com/
Our FB Page www.facebook.com/pages/Barbarian-Strength-and-Conditioning/
https://www.progenexusa.com/default.aspx
Use code - JOHN3 for 10% off any purchase
http://strengthwraps.com/
Use code - MEDINA for 10% off any purchase
http://www.fightthrough.com/
Children, obey your parents in the Lord, for this is right. 2 "Honor your father and mother "--which is the first commandment with a promise-- 3 "that it may go well with you and that you may enjoy long life on the earth." - Ephesians 6:1
Wednesday, January 2, 2013
1/2/13
What a good day today.
EMOM 15 Minutes
First 5 Minutes - 5 Weighted pull ups - 30#
Next 5 Minutes - 5 Weighted ring dips - 30#
Last 5 Minutes - 12 UB Wall Balls - 25# to a 10 1/2ft / 11ft. Target
This was a good/ sucky warm up, I feel like crying every time I do wall balls. I was trying to throw the ball as high as I could each time.
Went for a 1 rep Power Snatch max
200# (That's a 15# PR!)
Spencer Arnold said it looked good.
Hip crease is parallel, so it's power.
After I back squatted.
Worked up to 225# for 3, still keeping it light on the hip.
Did some strength accessory work.
3 Rounds.
3 Pendlay rows - 225#
3 Split Presses - 135#
15 Hug a twinkies - 15# Ball
Rest 30 Seconds between movements.
Could have gone heavier on the presses but wanted to make sure each rep was stable, rows were fine. Hug a twinkies always light up my lower back. Good day of training.
My home http://bsconditioning.blogspot.com/
Our FB Page www.facebook.com/pages/Barbarian-Strength-and-Conditioning/
https://www.progenexusa.com/default.aspx
Use code - JOHN3 for 10% off any purchase
http://strengthwraps.com/
Use code - MEDINA for 10% off any purchase
http://www.fightthrough.com/
I have told you all this so that you may have peace in me. Here on earth you will have many trials and sorrows. But take heart, because I have overcome the world." - John 16:33
EMOM 15 Minutes
First 5 Minutes - 5 Weighted pull ups - 30#
Next 5 Minutes - 5 Weighted ring dips - 30#
Last 5 Minutes - 12 UB Wall Balls - 25# to a 10 1/2ft / 11ft. Target
This was a good/ sucky warm up, I feel like crying every time I do wall balls. I was trying to throw the ball as high as I could each time.
Went for a 1 rep Power Snatch max
Spencer Arnold said it looked good.
Hip crease is parallel, so it's power.
After I back squatted.
Worked up to 225# for 3, still keeping it light on the hip.
Did some strength accessory work.
3 Rounds.
3 Pendlay rows - 225#
3 Split Presses - 135#
15 Hug a twinkies - 15# Ball
Rest 30 Seconds between movements.
Could have gone heavier on the presses but wanted to make sure each rep was stable, rows were fine. Hug a twinkies always light up my lower back. Good day of training.
My home http://bsconditioning.blogspot.com/
Our FB Page www.facebook.com/pages/Barbarian-Strength-and-Conditioning/
https://www.progenexusa.com/default.aspx
Use code - JOHN3 for 10% off any purchase
http://strengthwraps.com/
Use code - MEDINA for 10% off any purchase
http://www.fightthrough.com/
I have told you all this so that you may have peace in me. Here on earth you will have many trials and sorrows. But take heart, because I have overcome the world." - John 16:33
Tuesday, January 1, 2013
1/1/13
Happy new years! Can't wait to see how much improvement this year brings.
My goals to get by this year
- 245# Snatch
- 300# Clean and Jerk
- 430# Back Squat
- 500# Deadlift
- Make it to Regionals
I started with some OTM skill work/warm up
10 Minutes
First 5 Minutes - 10 Weighted toes 2 bar (6#)
Last 5 Minutes - 30 UB Double unders
I think this is a great way to warm up, doing some on the minute skill work. I will probably start warming up like this more often.
Did some banded dead's after
EMOM 7 Minutes.
3 Banded deadlifts - 235# with about 50+# of band tension. (Let go of each rep at the bottom)
Banded deadlifts are something I love to do. With my hip how it is right now it kind of irritates it but still went through with it.
Front squatted after.
5 Sets of 3 front squats + 3 S2O
155,165,185,205,205
So PUMPED front squatting over 200 again it's been about a month but I am getting there!! I pushed pressed all the sets except for the final 2 of the 205 I switched it up to push jerk.
Came home ate, rested for a bit. Went into my garage and my Dad brought a bar with some weight. Seen he had 115# total. Warmed up and hit something quick in brutal 33 degree weather.
3 Rounds for time.
8 Muscle snatches - 115# (Made sure NO rebend of the knees)
200 Meter run
Time - 4:19
This hurt, my teeth hurt after from the coldness of the air. It's good to revisit where I started from, training with dirt and the elements. Now I am training in a secure building, but going back to the harshness from where I came from makes me that much more grateful and mentally stronger.
My home http://bsconditioning.blogspot.com/
Our FB Page www.facebook.com/pages/Barbarian-Strength-and-Conditioning/
https://www.progenexusa.com/default.aspx
Use code - JOHN3 for 10% off any purchase
http://strengthwraps.com/
Use code - MEDINA for 10% off any purchase
http://www.fightthrough.com/
"To put off your old self, which belongs to your former manner of life and is corrupt through deceitful desires, and to be renewed in the spirit of your minds, and to put on the new self, created after the likeness of God in true righteousness and holiness." - Ephesians 4:22-24
My goals to get by this year
- 245# Snatch
- 300# Clean and Jerk
- 430# Back Squat
- 500# Deadlift
- Make it to Regionals
I started with some OTM skill work/warm up
10 Minutes
First 5 Minutes - 10 Weighted toes 2 bar (6#)
Last 5 Minutes - 30 UB Double unders
I think this is a great way to warm up, doing some on the minute skill work. I will probably start warming up like this more often.
Did some banded dead's after
EMOM 7 Minutes.
3 Banded deadlifts - 235# with about 50+# of band tension. (Let go of each rep at the bottom)
Banded deadlifts are something I love to do. With my hip how it is right now it kind of irritates it but still went through with it.
Front squatted after.
5 Sets of 3 front squats + 3 S2O
155,165,185,205,205
So PUMPED front squatting over 200 again it's been about a month but I am getting there!! I pushed pressed all the sets except for the final 2 of the 205 I switched it up to push jerk.
Came home ate, rested for a bit. Went into my garage and my Dad brought a bar with some weight. Seen he had 115# total. Warmed up and hit something quick in brutal 33 degree weather.
3 Rounds for time.
8 Muscle snatches - 115# (Made sure NO rebend of the knees)
200 Meter run
Time - 4:19
This hurt, my teeth hurt after from the coldness of the air. It's good to revisit where I started from, training with dirt and the elements. Now I am training in a secure building, but going back to the harshness from where I came from makes me that much more grateful and mentally stronger.
My home http://bsconditioning.blogspot.com/
Our FB Page www.facebook.com/pages/Barbarian-Strength-and-Conditioning/
https://www.progenexusa.com/default.aspx
Use code - JOHN3 for 10% off any purchase
http://strengthwraps.com/
Use code - MEDINA for 10% off any purchase
http://www.fightthrough.com/
"To put off your old self, which belongs to your former manner of life and is corrupt through deceitful desires, and to be renewed in the spirit of your minds, and to put on the new self, created after the likeness of God in true righteousness and holiness." - Ephesians 4:22-24
Monday, December 31, 2012
12/31/12
Coffee is good.
Really good.
Back to blogging, with thoughts on my mind. I might just write about it and I just might not. Most likely not, I have to much to write anyways.
On Saturday here is how the day went.
Started with some snatching (Of course)
1 Snatch High Pull + 1 Hang Power snatch from below knee
Worked up to 165# and did about 5 sets at that weight.
After the five sets, I decided to go for 2 powers from the hang and got it. Then my friend did 3, then I did 4, then he did 4 and missed number 5. So of course I went for 5 and got 5 from the hang power. This is the most I have ever done from hang especially power.
After the snatching I front squatted.
2 Front squats + 2 Push jerks + 1 jerk
Worked up to 185#, my hip is almost back to 100% But still taking it easy on the front squats until I know for sure I can work back up to my regular heavy weight. IE (285-300) Oh how bad I want to get back to that, but in time. Patience IS a virtue is what my Dad tells me and this is really testing me.
Did some good ol' benching after
8 x 2
185,205,215,225,235,240,240
I am happy with that, benching is not my strongest point. Doing 240 for those 2 sets made me feel pretty good.
Went to go eat with some good friends, *cough cough* La Costa burrito
Came back and did some sled runs
4 Sets of about 80 meters
40 Meters forward and 40 Meters backwards - 115#
Rested about 1 minute between
Sleds were originally a torture device made to punish people back in the 1700's and they made them run with it until there legs bursted.... I just made that up, but that's how I feel every time I am on a sled, running backwards is horrid..
Went inside and looked at the 2 pood KB and thought "Maybe I should try snatching it" I did and I put it in my conditioning.
5 Rounds each for time.
4 Deficit STRICT HSPU - 45,35,25 plate with an abmat in the middle
8 KB Snatches - 70# (4 each arm)
4 Deficit Kipping HSPU
Rest 1 Minute between
:51
:52
:52
:53
:55
This was fun, that 70 wasn't as bad as I thought it would be. Also I am becoming much more proficient in my kipping on the HSPU.
On Sunday I was suppose to rest (Suppose lol)
I did some GH raises, 3 x 10
Went over to my friends house and seen he had an AIRDYNE! I have never been on one so I wanted to try it, did 2 sets of 20 Calories and thought my quads and heart was going to explode. The one he has is a little bit tougher then a normal one because, when you stop it stops... It's like peddling a bike through tough sand. Almost yacked the 5 slices of Mountain Mikes pizza I had before..
Oh another pretty sweet thing, Spencer Arnold (69kg American Open Champion) Did a review and feedback on my 102kg(225#) snatch attempt. Never really noticed these things before, thanks Spencer!
My home http://bsconditioning.blogspot.com/
Our FB Page www.facebook.com/pages/Barbarian-Strength-and-Conditioning/
https://www.progenexusa.com/default.aspx Use code - JOHN3 for 10% off any purchase
http://strengthwraps.com/
http://www.fightthrough.com/
And lead (bring) us not into temptation, but deliver us from the evil one. For Yours is the kingdom and the power and the glory forever. Amen. Matthew 6: 13
God bless - JM3
Really good.
Back to blogging, with thoughts on my mind. I might just write about it and I just might not. Most likely not, I have to much to write anyways.
On Saturday here is how the day went.
Started with some snatching (Of course)
1 Snatch High Pull + 1 Hang Power snatch from below knee
Worked up to 165# and did about 5 sets at that weight.
After the five sets, I decided to go for 2 powers from the hang and got it. Then my friend did 3, then I did 4, then he did 4 and missed number 5. So of course I went for 5 and got 5 from the hang power. This is the most I have ever done from hang especially power.
After the snatching I front squatted.
2 Front squats + 2 Push jerks + 1 jerk
Worked up to 185#, my hip is almost back to 100% But still taking it easy on the front squats until I know for sure I can work back up to my regular heavy weight. IE (285-300) Oh how bad I want to get back to that, but in time. Patience IS a virtue is what my Dad tells me and this is really testing me.
Did some good ol' benching after
8 x 2
185,205,215,225,235,240,240
I am happy with that, benching is not my strongest point. Doing 240 for those 2 sets made me feel pretty good.
Went to go eat with some good friends, *cough cough* La Costa burrito
Came back and did some sled runs
4 Sets of about 80 meters
40 Meters forward and 40 Meters backwards - 115#
Rested about 1 minute between
Sleds were originally a torture device made to punish people back in the 1700's and they made them run with it until there legs bursted.... I just made that up, but that's how I feel every time I am on a sled, running backwards is horrid..
Went inside and looked at the 2 pood KB and thought "Maybe I should try snatching it" I did and I put it in my conditioning.
5 Rounds each for time.
4 Deficit STRICT HSPU - 45,35,25 plate with an abmat in the middle
8 KB Snatches - 70# (4 each arm)
4 Deficit Kipping HSPU
Rest 1 Minute between
:51
:52
:52
:53
:55
This was fun, that 70 wasn't as bad as I thought it would be. Also I am becoming much more proficient in my kipping on the HSPU.
On Sunday I was suppose to rest (Suppose lol)
I did some GH raises, 3 x 10
Went over to my friends house and seen he had an AIRDYNE! I have never been on one so I wanted to try it, did 2 sets of 20 Calories and thought my quads and heart was going to explode. The one he has is a little bit tougher then a normal one because, when you stop it stops... It's like peddling a bike through tough sand. Almost yacked the 5 slices of Mountain Mikes pizza I had before..
Oh another pretty sweet thing, Spencer Arnold (69kg American Open Champion) Did a review and feedback on my 102kg(225#) snatch attempt. Never really noticed these things before, thanks Spencer!
My home http://bsconditioning.blogspot.com/
Our FB Page www.facebook.com/pages/Barbarian-Strength-and-Conditioning/
https://www.progenexusa.com/default.aspx Use code - JOHN3 for 10% off any purchase
http://strengthwraps.com/
http://www.fightthrough.com/
And lead (bring) us not into temptation, but deliver us from the evil one. For Yours is the kingdom and the power and the glory forever. Amen. Matthew 6: 13
God bless - JM3
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